SINGLE APPARATUS MOBILITY: PVC PIPE

Single Apparatus Mobility is making the best use of a single tool to make change to the movement capabilities of various body regions.

In this video I will demonstrate the various uses of a PVC pipe

20 Reps Each:
1. Overhead Side Shifting
2. Hips to Overhead to Back Rack
3. Back Rack Hip Hinge
4. Vertical Pipe Hip Hinge (hands far, hands close)
5. Back Rack Hip Hinge with Thoracic Rotation
6. Half Front Rack
7. Half Front Rack Squat
8. Forward Ankle Lunge
9. Lateral Ankle Lunge
10. Half Kneel to Stand

PSE: BODYWEIGHT 3

A PSE workout utilizing bodyweight only...NO EQUIPMENT NECESSARY.

(Follow link for an description of PSE workouts: http://www.movementprofessional.com/movementprofessional/2015/6/21/pse-push-ups-and-squats)

WORKOUT

15 minutes as many rounds as possible of:

6 Jump Switch Lunges (3 each)

10 Pike Push-Ups

30 Forearm Plank to High Plank

SINGLE APPARATUS MOBILITY: DOUBLE BALL

Single Apparatus Mobility is making the best use of a single tool to make change to the movement capabilities of various body regions.

In this video I will demonstrate the various uses of the two Pinky Rubber Balls (http://www.amazon.com/Amazing-PINKY-Hi--Bounce-Balls/dp/B00009RGTW/ref=sr_1_2/184-5804949-3283840?ie=UTF8&qid=1439323997&sr=8-2&keywords=pinky+rubber+balls) bagged or taped together.

2 Minutes Each Area
Areas Mobilized:
1. Base of Skull/Sub-Occipital Region
2. Between Shoulder Blades/Interscapular Region
3. Behind Knee/Popliteal Region

PSE: BODYWEIGHT 2

A PSE workout utilizing bodyweight only...NO EQUIPMENT NECESSARY.

(Follow link for an description of PSE workouts: http://www.movementprofessional.com/movementprofessional/2015/6/21/pse-push-ups-and-squats)

WORKOUT

12 minutes as many rounds as possible of:

5 Power Planks

8 Split Squats Each Side

12 Burpees

single apparatus mobility: the battlestar

The second part of a series on single apparatus mobility programming. In this episode, I will be utilizing the Battlestar from MobilityWOD.com (http://www.roguefitness.com/mobilitywod-battlestar).

Area Mobilized:
1. Anterior thigh/quadriceps
2. Lateral thigh/iliotibial band
3. Posterior leg/gastrocsoleus

PSE: BODYWEIGHT 1

A PSE workout utilizing bodyweight only...NO EQUIPMENT NECESSARY.

(Follow link for an description of PSE workouts: http://www.movementprofessional.com/movementprofessional/2015/6/21/pse-push-ups-and-squats)

WORKOUT

15 minutes as many rounds as possible of:

5 Jump Squats

10 Push-Ups

50 Lateral Line Jumps

Single Apparatus Mobility: Supernova

Single Apparatus Mobility is making the best use of a single tool to make change to the movement capabilities of various body regions.

In this video I will demonstrate the various uses of the MobilityWOD Supernova ball (http://www.roguefitness.com/mobilitywod-super-nova-2-0?gclid=CjwKEAjwluetBRD98L639p35p0QSJACC8BlKiG_oq8S7Zp2d7I_Sz2CnagCvAi-5ibO2KU1EZ16QeBoCzH7w_wcB) or any firm ball between 4-6 inches in diameter.

Areas mobilized (all techniques performed for 2 minutes):

Chest/pectorals

Lower abdomen/psoas

Posterior thigh/hamstring

Posterior leg/gastrocsoleus

PSE: Gymnastic Rings

PSE workout utilizing a gymnastic rings

(Follow link for an description of PSE workouts: http://www.movementprofessional.com/movementprofessional/2015/6/21/pse-push-ups-and-squats)

WORKOUT
15 minute AMRAP

3 Power Pull Throughs (partial muscle-ups)
8 Dips
20 Supermans

PSE: TRX

PSE workout utilizing a TRX trainer

(Follow link for an description of PSE workouts: http://www.movementprofessional.com/movementprofessional/2015/6/21/pse-push-ups-and-squats)

WORKOUT
10 minute AMRAP

5 Power Rows
10 Archer Push-Ups
50 High Plank Knee Tucks

The Russo-Indian Challenge

In an effort to pay homage to the origins of some of the best movement tools out there, this challenge utilizes Russian kettlebells, along with clubs and a mace of Indian origin..

Challenge:
For Time:
100 Double Kettlebell Snatches (16kg/8kg men/women)
100 Indian Club Swings Movement #1 (1lb clubs)
100 Mace 360s (10lb mace)

My score: 13:26

PSE: Feedback Training

PSE workout utilizing a decibel meter for power, hand dynamometers for strength, and a heart rate monitor for endurance

(Follow link for an description of PSE workouts: http://www.movementprofessional.com/movementprofessional/2015/6/21/pse-push-ups-and-squats)

WORKOUT

5 rounds

5 trials of medicine ball slams for decibels

8 trials of hand dynamometer squats

3 minutes on the Aerodyne bike finding a steady state heart rate range (within 5 bpm of 180 - age)

PSE: Battling Rope

PSE workout utilizing a battling rope

(Follow link for an description of PSE workouts: http://www.movementprofessional.com/movementprofessional/2015/6/21/pse-push-ups-and-squats)

WORKOUT
3 minute interval timer x 5 rounds
Start the timer and perform 5 reps of  POWER SLAMS
Finish the first minute performing LEAN BACK PRESSES
For 2 minutes perform a LOW TENSION ROPE MEDLEY

PSE: Barbell

PSE workout utilizing a barbell

(Follow link for an description of PSE workouts: http://www.movementprofessional.com/movementprofessional/2015/6/21/pse-push-ups-and-squats)

WORKOUT
5 rounds with a 12 minute time cap:

5 Sumo Deadlift High Pulls
8 Strict or Tight Push Presses
20 Lateral Bar Hops